Wellness.MA
Wellness.Massachusetts

Flexibility Training

By Wayne L. Westcott, Ph.D.

Also called stretching exercise, flexibility training is important for several reasons. First, it increases blood flow to your muscles, which helps them to become warm and elastic. Stretching also stimulates the production or retention of lubricants between connective tissue fibers, which decreases injury risk as you perform various activities. It also improves joint range of motion and enhances physical performance.

For best results, stretch when your body is warm, or at the end of your workout routine. Move slowly into the stretch, aiming for gentle tension or the beginning of mild discomfort. Never create pain while stretching. Do not bounce or move quickly when performing these exercises, as this can trigger cramping or microscopic tears in the muscle. Hold each stretch for 15-60 seconds.

Wayne L. Westcott, Ph.D., C.S.C.S, is Fitness Research Director at the South Shore YMCA in Quincy, MA. He is strength training consultant for numerous national organizations, such as the American Council on Exercise, the American Senior Fitness Association, and the National Youth Sports Safety Foundation, and editorial advisor for many publications, including Prevention, Shape, and Club Industry magazines.

He is also author of 20 fitness books including the new releases, No More Cellulite, Building Strength and Stamina, Strength Training Past 50, Strength Training for Seniors, Complete Conditioning for Golf, and Strength and Power for Young Athletes.

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